Partner WOD Saturday
The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order.
Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM
Strength/Skill – Front Squat
12 min AMRAP
5 H.S.P.U.’S
7 Front Squats 135/95
9 Jack Knife S/U’s
Partner WOD 3 Sets of each Partner 1 Row 500/400 meters Partner 2 completes max distance OH Walking Lunge w/ plate 45/35 When Partner 1 finishes rowing, switch places Partner 1 Run 400 meters Partner 2 completes max T2B When Partner 1 finishes the run, switch places
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Back Squat 135 /95 Warm up 10 x 2… ……………………..
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 55% 4 Reps @ 75% 8 Reps @ 65% 4 Reps @ 80% 8…
THIS SATURDAY WE WILL BE MEETING FOR DRINKS AT BUCKLEYS, 8PM. HOPE TO SEE YOU THERE. NEXT TUESDAY @ 7PM THERE WILL BE NO REGULAR CLASS, INSTEAD WE WILL HAVE A MOBILITY HOUR. WE URGE EVERYONE TO ATTEND! WE WILL BE CLOSED THANKSGIVING. OUR HOURS FOR FRIDAY ARE 8 & 9AM ONLY. Strength/Skill -Weighted Pull-up…
Strength/Skill – Shoulder Presss 2-2-2-2-2 3 R.F.T. 2 – Rope Ascents 6 – Man Makers (End with Split Jerk..pause..Lunge) 10 – Deadlifts 275/185
WOD- 10 Rounds for time of: 40 Yd, Farmer’s Carry 53/35 30 KBS 53/35 20 Air Squats Strength- Build to a heavy complex Clean grip deadlift + Power Clean + Hang Squat Clean